Fall is officially here!
But it’s still as hot as ever. Sometimes when I am sitting in the a/c I forget it’s so warm out and I think about getting a hot chocolate during my lunch break at work. Then I remind myself that I live in South Florida!
Yesterday I tried something new during my run.
I recently spoke with someone who runs around my pace. This person just finished her fifth marathon in 5h 53min and never hit the wall. I quizzed her all about her training since I want to run 5h 59min or better at Miami. She followed the Galloway method and actually did 30 sec run / 30 sec walk for the whole marathon.
The Hansons method doesn’t look favorably upon run/walk intervals so I mostly cut them out of my training over the summer. Some days it was so hot/humid that I used them because I was huffing and puffing even at my ridiculously easy pace, but mostly I phased them out.
Prior to Hansons when I used run/walk intervals I would usually do 2 minutes run / 1 minute walk or 4 minutes run / 1 minute walk depending on what I was training for.
When I achieved my current half marathon PR at the Miami Half Marathon I used 2 minute run / 1 minute walk intervals so that’s definitely a formula that works well for me on longer runs. I have been thinking about re-introducing run/walk intervals into my training since the Hal Higdon plan allows for them.
Last night when I got to the beach I decided to try the 30/30 intervals that worked so well for the runner I spoke with the other day.
I’m glad I tried it because now I know that I don’t like it. Thirty seconds just wasn’t long enough for me to feel like I got into any groove running. My average heart rate for the run was 155 so I guess the shorter intervals really helped me keep things easy, but it just didn’t feel comfortable.
I was honestly pretty relieved when I was done.
Perhaps one reason I wasn’t comfortable was because my calves were so tight. I don’t know if the shorter intervals had anything to do with it (probably not) but my calves never loosened up. Story of my life! Hah!
When I got home I put on a pair of activewear socks from SKINS. These beautiful socks are actually on sale right now for only $25! Mine are in the Pomelo/Midnight color.
I just love this color combination!
I also love that Skins supports animals and kindly made a donation to my Team PAWS fundraiser to help save the lives of homeless cats and dogs :). My little shadow, Cecil, approves too!
I’m going to switch back to 2 minute run / 1 minute walk intervals tonight and see how that feels. I think that’s what I will use for Miami Marathon training.
I like 4 minute run / 1 minute walk intervals and even 9 minute run / 1 minute walk intervals for shorter runs, but for the marathon I think I better go conservative … this time anyway. You never know what the future holds!
If you use run/walk intervals, what intervals do you prefer for longer distances?
What was the high temp for you yesterday?
What’s your favorite hot beverage to drink when the weather cools down? I like a nice hot chocolate with whipped cream on top!